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PRIMAL PUMP

CoreF1tbyJay

Strength & Conditioning
Coach
Jason DuBois

PRIMAL PUMP is for those guys that want to cover all 7 Primal Movement patterns (Squatting, Bending, Lunging, Pushing, Pulling, Twisting, and Running) in one body building style program.

I put a huge emphasis on Time Under Tension to build SIZE + STRENGTH

I also focused this 6-week program heavily on building massive SHOULDERS and STRONG LEGS

There's ton's of core and this is a great insight as to how I program my own training

ORIGINALLY $125 NOW 40% OFF --> $75

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BUILD LEAN MUSCLE
I maintain all of my muscle mass while running 60 miles a week from training like this!
Features
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Programming 7 days per week
Step by Step daily workouts with me performing the exercises to show you how it's done correctly. There's 7 days of possible workouts for you to do.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed expert instruction
I explain and show you how to train the same exact way that I do. With my guidance and your consistency you cannot fail!
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Delivered through TrainHeroic
I'm your guide. This is your plan of action. The time to act is now. Let's GO!!
Equipment
Required
Squat Rack, Dumbbells, Cable Machine, Lat Pull Down, Low Cable R
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Sample Week
Week 1 of 6-week program
Sunday
Shoulders & Back - Post Exhaustion

A

Mid Pulley External Shoulder Rotator - Supinated w/Rope

2 x 12

B1

Seated Military Press - Pronated

5 x 8

B2

Lateral Delt Raises

5 x 15

C1

Chin ups - Supinated Grip

5 x 6

C2

Lat Pull Downs - Supinated Grip

5 x 12

D1

Rope Cable Face Pulls

3 x 15

D2

Dumbbell Wide Upright Rows

3 x 15

E

Hanging Leg Raises - to Elbows

3 x 12

Monday
Lower Body-1

A

Lateral Band Walks

2 x 12

B1

Back Squats

5 x 8

B2

Hack Squat - Shoulder Pads

5 x 12

C1

Swiss Ball Hamstring Curls

4 x 8

C2

Seated Hamstring Curls

4 x 12

D1

Reverse Sled Walks

3 x 30

D2

Seated Calf Raises

3 x 12

E

Wood Chops - High to Low

3 x 12

Tuesday
LOW INTENSITY CARDIO
Wednesday
Chest & Arms

A1

Flat Bench Press - Short form video

5 x 8

A2

Plyo Push-ups

5 x 12

B1

Dumbbell Preacher Curl - Supinated

4 x 8

B2

Rope Cable Bicep Curls

4 x 15

C1

Seated French Press w/DB

4 x 10

C2

Rope Cable Tricep Push Downs

4 x 15

D

Push Jacks

3 x 12

Thursday
Lower Body - 2

A

Single Leg Box Step Downs

2 x 8

B1

Trap Bar Deadlift - Lower Handles

5 x 8

B2

Wall Balls

5 x 15

C1

Feet Level Split Squats

4 x 8

C2

Box Step Ups - Single DB

4 x 8

D1

Back Extensions

3 x 12

D2

Swiss Ball Crunches

3 x 12

Friday
LOW INTENSITY CARDIO
Saturday
V02 MAX High Intensity Cardo

A

Dynamic Warmup

1 x 1

Coach
coach-avatar Jason DuBois

Avid Runner (60 miles a week) Strength Train 4x per week Personal Trainer of 12 years

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The time to act is NOW

Once you get started you'll be hooked and wanting to train your friends from here on out. Anytime you need me just reach out, I'm here to help you go harder than you ever have before.

Get PRIMAL PUMP
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PRIMAL PUMP